Stefano’s Log

[Stefano]

Session 9@85%

BSQ 6x3 133kg
BP 6x3 81kg
WPU 6x3 25kg (Bw 87,5kg)
RDL 1x3 139kg
+ Curl 4x8 33kg
+ Weighted Plank 3x1min 6kg

End of the Block, overall I’m satisfied: it’s time to force progression both BSQ and BP. I switched to WPU to give my elbows a break from too much BW reps: in the next block I’ll keep them.

[Stefano]

6500m Row:
- 29:40min
- 2:17/500m
- 20s/m
- 148bpm Avg Hr

[Stefano]

I started today Operator I/A Block 16 with new maxes:

Back Squat 158kg
Bench Press 96kg
Weighted Pull Ups 130kg
Romanian Deadlift 166kg

I won’t program WPU with exact percentages (because of bodyweight fluctuations), I’ll use the weights which let me complete comfortably the 75%/80%/85% sessions of OP I/A.

Goals for the Block

1) Gain muscles and Strength
2) Improve my Rowing

Conditioning

Black Professional Protocol with a specific Rowing program (“Pete Plan”) which consists of 3 weekly workouts. This week:

- 7000m Row (Tuesday)
- 4x800m Rowing Intervals (Thursday)
- 7000m Row (Saturday)

Today

Session 1@75%

BSQ 6x5 119kg
BP 6x5 72kg
WPU 6x5 12kg (Bw 88,0kg)
RDL 2x5 125kg
+ Curl 4x12 26kg
+ Weighted Plank 3x1min 7kg

[Stefano]

7000m Row:
- 32:29min
- 2:19/500m
- 22s/m
- 156bpm Avg Hr

[Stefano]

Session 2@75%

BSQ 5x5 119kg
BP 6x5 72kg
WPU 6x5 12kg (Bw 87,8kg)
RDL 2x5 125kg
+ Curl 4x12 26kg
+ Weighted Plank 3x1min 7kg

[Stefano]

4x800m Rowing Intervals:
- 12:51min
- 2:01/500m
- 30s/m
- 165bpm Avg Hr

[Stefano]

Session 3@75%

BSQ 5x5 119kg
BP 6x5 72kg
WPU 6x5 12kg (Bw 88,2kg)
RDL 2x5 125kg
+ Curl 5x12 26kg
+ Weighted Plank 3x1min 7kg

[Stefano]

7000m Row:
- 31:58min
- 2:17/500m
- 19s/m
- 151bpm Avg Hr

[Stefano]

Session 4@80%

BSQ 4x5 126kg
BP 5x5 77kg
WPU 5x5 15kg (Bw 88,5kg)
RDL 1x5 133kg
+ Curl 4x10 30kg
+ Weighted Plank 3x1min 7kg

[Stefano]

7500m Row:
- 34:21min
- 2:17/500m
- 21s/m
- 159bpm Avg Hr